CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
WOD
Burpees/DB Snatches/DUs EMOM (Weight)
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders